Every Sunday I make sure to prep a few foods that I can throw in a cooler for lunches and snacks throughout my day. I rarely pick something up to eat because it is almost impossible to stay on track this way. I like to know what is in my food What I did today:
*Hard Boiled 18 eggs
*Cooked 8 chicken breasts in a crock pot in organic chicken stock. These are great to throw on anything from sautéed chicken and vegetables to topping off salads.
*Made a pot of brown rice and beans. Great source of fiber to add to your protein.
*Sweet potatoes & butternut squash chopped and baked. Another wonderful source of fiber. I even sprinkle some ground cinnamon on these for a fabulous side at dinner or even just a snack.
*Made my favorite oat bars with 1 cup of plain oats, 4-6 dates, 1/4 cup peanut butter, 1 tbs chai seeds, 1tsp water. Mix all in a food processor and roll into balls. This is how I satisfy my sweet tooth!
Other staple foods I keep on hand are organic apples, bananas, protein powder, frozen vegetables, spinach, kale and plain yogurt. These are a few of the clean food items that I always keep on hand for my weekly meals. What are a few of your favorites?
We all know that eating healthy is 80% of your results. It’s not only important to eat right for physical results, but what you put into your mouth effects how you eat and determines the strength of your immune system. A lot of us have a bad habit of waiting until there is a problem to fix what caused it. Do you want to wait until you have heart disease, cancer, or joint issues until you do something about your diet? We need to be proactive in order to live a healthy lifestyle.
In reality we all need 6-10 cups of vegetables a day. Some of us (or most) don’t even see one cup. How do you expect your body to support all you do physically and mentally if you don’t feed it proper nutrition. There are so many times I see those frustrated about not being able to run, jump, or just do everyday tasks without pain on a daily basis. Are you providing your body with the tools to recover properly from your workouts? Or are you just eating what is available because you are hungry? It is so easy to grab processed foods when we don’t plan out our meals. They are quick and will satisfy hunger for at least the time being.
Meal prep- You need to take time to plan out your week. In the long run it will save you time from rushing around trying to find dinners. I can’t emphasize enough how important this is to living a healthy lifestyle. There is NO substitute for preparation. It will take some habit changes in the beginning to set aside time to do this, but once you have completed a few weeks you will realize how easy it makes your life. Stay tuned for recipes and ideas to make meal prep a snap!
Join Shebani Abdulnour as she and her husband lead you through a fun class for you and a partner to help work on flexibility, balance and core conditioning poses. Partner yoga gives us a constant source of creative, effective hands-on adjustments which allow us to find a deeper expression of poses than we can experience ourselves. Discover new tools for non-verbal communication, trust, surrender, problem solving, stillness and more through this partner yoga vinyasa flow, as you synchronize your breath and movement with that of your friend or loved one. Explore fundamentals in partner standing, balancing, backbends and seated poses in this 60 minute class.
We have two new programs to choose from that both start January 4, 2014. Members can choose one of the two that will sent right to their trainerize accounts. If you are not a member but would like to have one of these 4 week programs sent to you, just visit our Trainerize Website and we will get you started!
Elite Training & Fitness has a new location at 946 Tamiami Trail in Port Charlotte. We will be the center unit 203. Classes and training will start Monday November 3. Our new studio rates will be as follows:
$90/month for a 12 month commitment
$100/month for a 6 month commitment
$110/month for a 3 month commitment
$1020 one year membership paid in full
$12 one day pass
If you are already a member with us you are locked in to your current rate for as long as you are with us. Memberships include:
Full access to all group classes, open gym hours, trainerize app and online weight training programs, month assessments on our specified days, and member discounts on our special events. Elite Training and fitness has a mission of taking care of each individuals unique fitness goals and offering personalized fitness programming. If you have not tried out our facility before we offer a one week pass for the cost of a drop in class (only $12!) Come see what makes Elite the best place for personalized fitness!
How do you measure your progress? Are you one of those that weight yourself every morning or even every week? Are you disappointment when you don’t see the scale move or you even gain a pound? Let me ask you a question. If you gained 2lbs of muscle and lost a pound of bodyfat would you be able to tell that when you step on a scale? Of course not! So many of us get hung up on what the scale says and forget that our body could be changing without the weight reflecting that change. We must know our bodyfat percentage, take before and after pictures so that we see the visual changes, and take girth measurements with a tape measure. This is the only way we can view our bodies true change. If you don’t know how to do these yourself, call a personal trainer to have them complete and assessment for you. Its definitely worth it to see the true changes that will keep you motivated. If you are a member of our studio, we are now offering free assessments the first weekend of each month. Friday at 6pm and Saturday at 9am. Appointments are required. Just email email@example.com
So many of us are worried about the amount of calories we take in and sure that has an effect on your weight gain or loss. But what kind of calories are you consuming. If we were to focus on eating whole foods (not boxed, canned, or processed) we wouldn’t have to count calories. Whole foods contain vital nutrients that we need to function properly. Processed foods tend to break down quickly and thus raise our blood sugar levels. It is so important to maintain a stable blood sugar level in order to lose body fat and maintain a healthy weight. Fiber is used to slow down digestion so food that contains 4-6g of fiber is a good healthy option. Fiber is also needed to have a healthy digestive system. We need about 20-30g of fiber per day and most Americans don’t even come close to that. Fruits, veggies, and whole grains are a great source of fiber. Pair protein and fiber with each meal to stay on track. some options would be:
When you are working out, are you really working as hard as you think you are? Your mind plays such an important role in achieving your fitness goals. When you are working on a set and have a goal of 10 reps, you basically pick a weight and complete 10 full range of motion. Do you stop and think, “could I have gone to 15 reps or even 20″ or do you just continue your workout with the weight you think you can do? In order to move to the next level you have to challenge yourself. Its important to do this every few weeks to keep achieving milestones. Keep track of your workouts, how much weight you are lifting, how many reps, and number of sets. Its so important to keep a log and make sure you don’t backtrack. Test yourself every 4-6 weeks and see if you are getting stronger. “What your mind believes, your body can achieve.”
Did you know that 80% of injuries originate from a muscle imbalance. When one side of your body is stronger than the other your risk of injury increases. This is why it is very important to always work opposing muscle groups. For example if you do a set of push ups (push) you should make sure your week includes a set of rows (pull). During our everyday life we tend to do more pushing then pulling. So in general my rule has been always to perform two pull exercises for every push exercise. Doing too many push ups can cause your shoulders to roll forward and your posture to be compromised. Shoulder rolls, chest stretches, lat pull downs, and one arm rows are a great way to help open the chest and strengthen the back.
How many times have you joined a gym or started a workout program only to see yourself a couple weeks later pushing those workouts aside for other things you feel are more important? Starting a workout program is not the hardest part. Its keeping the consistency that counts. But how do we stay motivated?
1. Set a goal date on your calendar. Mark a date about 6 weeks from when you start and measure your progress that day. This is why we usually keep our programs when we have a vacation or an event to get ready for.
2. Write all your workouts on a specific time and day on your calendar. When you make an appointment with yourself, you are more likely to not let other things get in the way.
3. Chart your progress. Write down what you have done and increase your workout volume as you go along to keep it challenging.
4. If you have an off day and don’t feel like exercising, tell yourself you will do a minimum of 10 minutes and you may find yourself completing the whole workout. And if you don’t 10 minutes will speed up your metabolism if you have enough intensity.
5. Grab a partner. Having someone to workout with keeps your motivation higher because there is accountability to each other. If one doesn’t feel like it, the other will help get you going.
The bottom line is, if you want to see results you have to stay consistent and complete all your workouts as scheduled. Don’t get discouraged if you don’t see results right away. Sometimes it will take weeks for your body to respond.